Interval Wod

Jami – just hanging around…

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Push press
5-5-5-5-5 @ 70%

Interval wod.
20 wall ball
20 box jumps
20 calorie row.

Rest 3 min
4 rounds for splits.
Mad mobi
Hanging Calf stretch
Roll quads w barbell
Shoulder bully

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